The Nutrition Newbie Asks “What Should I Do About Those Drunk Munchies?”

During my dorm-room days of college, I remember waking up on random weeknights long after I should have been asleep, listening to the girls next door to me as they stumbled in from a night out, laughing loudly and contemplating what they should order from Domino's. My roommate and I rolled over in our beds, annoyed, and tried to ignore the recap of their night and the tantalizing smell of 3 AM pizza that wafted through the crack under the door. We weren't immune to the drunk munchies, we just avoided picking up the phone to order in greasy food. That was our strategy. At the beginning, at least.

The drunk munchies are not just a college problem though, and you don’t have to be wasted to get the nibbles — it can happen after just a drink or two. You know, those moments at a cocktail party or when you’re having drinks with the girls and you’re all like, “Wait, where did that cheese platter just go!?” It happens to the best of us, guys. It’s OK.

So the story goes that when you consume alcohol, your body hits pause on everything else, and begins to metabolize the alcohol immediately. Alcohol metabolism also affects your blood sugar levels and interferes with the release of hormones, including those dreaded hunger-regulating hormones. As a result, your low blood sugar levels may stimulate the body to elicit hungry vibes, explains Stephanie Middleberg, RD.

Eating a combo of fat and protein before you drink or with your food can help to slow the absorption time of alcohol into the blood stream, which could help combat low blood sugar.

So how can you stave off the munchies and still imbibe? Middleberg uses these rules to be a disciplined snacker:

Schedule an exercise activity you enjoy for the next morning. When you know you want to get up and get moving, you’re less likely to order that extra beer or hound the late-night nachos.

Order a drink you like, but don’t love. Think gin and soda with a twist of lime instead of a margarita, or vice versa. This will help you sip instead of guzzle, which forces mindfulness and helps you control how many drinks you consume overall.

Drink water. Staying hydrated is a key part of warding off hangovers. Plus, sipping water slows down your boozin’ and keeps you aware of your drinking (and eating). Aim for one glass of water after every alcoholic drink.

Have a plan. It’s not always realistic to say, “I’m not going to eat any late-night foods tonight.” Instead, think ahead: Maybe you split a slice of pizza with a friend, head straight home to make something that satisfies those late-night cravings but is healthier and portion-controlled (e.g. a frozen vegan burrito or whole-grain grilled cheese sandwich), or stash a chocolate-drizzled granola bar in your purse for the cab ride home so you can plan to forgo the kitchen entirely when you get home.